Dosing for Creatine Citrate

When testing the effectiveness of supplements, researchers use specific doses to gauge whether or not an ingredient is effective or ineffective. The Supplement Database includes 2 studies on creatine citrate dosing. These studies indicate an effective dose ranges from 5 to 10 grams per day, the average dose being 6.25 grams per day.

A single study typically tests a specific dose of a supplement against a number of claims. Studies generally come to one of three conclusions: 1) the supplement was extremely effective, 2) the supplement was moderately effective, 3) the supplement was ineffective. The only doses listed on this page are ones which studies found either moderately or extremely effective. Ineffective doses are not shown.

1. Simple Dosing Report
2. Products Containing Creatine Citrate
3. Detailed Dosing Report

The table below lists the effective dose ranges for the claim listed. Click on the claim for more information on how well the supplement works for the specific activity. The detailed report, at the bottom of this page, includes more in-depth dosing data.

Claim	Dosage
Overall Dose Range (all claims)	5 - 10 grams per day
decrease fatigue	5 grams per day
improve high-intensity interval training (HIIT) performance	5 grams per day
increase strength	5 grams per day

The following table lists a few of the supplement products from the database which contain creatine citrate. For a complete listing, follow the link at the bottom of the table.

Product Name	Amount of Creatine Citrate
Powerd! 2.0	Amount not listed.
Crea-TEN	Amount not listed.
Creatine13	Amount not listed.
Crea9 Xtreme	Amount not listed.
Creatine A5X	Amount not listed.

See the full list of products containing creatine citrate.

The detailed dosing report breaks down how each study rated a specific dose. Additionally, this report also provides daily frequency of a dose.

Note: sometimes, studies may find smaller doses are more effective than larger ones. Rather than focusing on specific numbers, look at the range of effective doses when evaluating how much of a supplement you should take.

The first column (dosage) is the amount of the supplement taken per sitting. The next column (frequency) is the number of times the dosage was taken each day. The third column (daily total) is dosage multiplied by frequency. The final column (effectiveness) is how well that dose worked for the specific claim. Click the icon in the reference column to read the study.

Click the icon in the first column to read the reference study of the dosing information.

This icon is shown next to a dose based on bodyweight. The default bodyweight is 150 pounds. Use the form below to base these doses on a new bodyweight.

Update

Decrease Fatigue

Dosage	Frequency	Daily Total	Effectiveness
5g	once daily	5g

Improve Cardiovascular Endurance

Dosage	Frequency	Daily Total	Effectiveness
5g	twice daily	10g

Improve High-intensity Interval Training (HIIT) Performance

Dosage	Frequency	Daily Total	Effectiveness
5g	once daily	5g

Increase Strength

Dosage	Frequency	Daily Total	Effectiveness
5g	once daily	5g